How to use the treadmill speed and slope correctly: When you encounter bad weather, intense journeys and complex terrain, the treadmill allows you to complete walking, jogging and running exercises. Whether you are a running beginner or an advanced runner, using a treadmill combination of slope and speed, you can get good exercise results. Apart from the specific purpose of exercise, using these combined methods can also enhance endurance, exercise leg strength, burn calories and strengthen heart and lung function.
How to use treadmill speed and slope correctlyTreadmill function confirmation
Commercial treadmills in the gym generally have speeds of up to 12-15 mph (19-24 km/h), each adjusting 0.5 mph (0.8 km/h), a slope of up to 15%, or even 30%. The maximum speed and slope of home treadmills tend to be relatively low. Please check the speed and slope parameters with the merchant before purchasing.
Speed ​​exercise
Velocity sprint, often referred to as the Fartlek Training (in Swedish, "speed game"), inserts a high-speed sprint run during the run. High-speed sprints vary from person to person, from 15 seconds to 3 minutes (including recovery time), and even unplanned challenge patterns are possible. When you are training on Fastlake, you can start with a walk, insert a sprint run, or insert it during jogging or running, as long as you can adapt.
Grade exercise
Raising the slope during walking or running can make the exercise more challenging. Especially during long-distance exercise, climbing a longer “hill†at a lower speed or climbing a few shorter “hills†at a higher speed will make the exercise more real and effective. The slope function of the treadmill is designed for runners who live in the plains and want to train by climbing to achieve their purpose. Increasing the slope during exercise can help lift the buttocks and exercise the muscles in the legs.
The combination of speed and grade benefits
Increasing speed and slope can make exercise more efficient and burn more calories. A 150 pound (68 kilograms) girl ran on a treadmill at a speed of 6 mph (9.7 km/h) for 1 hour and burned 800 calories at the same rate without increasing it. For slopes, only 550 calories can be burned. Climbing running (or walking) can greatly improve the efficiency of exercise, and play a great role in the exercise effect of leg muscles and cardiopulmonary function. Fastlace training increases endurance compared to regular running, burning more calories at the same time. A study published in the Journal of Applied Physiology in 2005 showed that only 2 weeks of intermittent training will enable 6 out of 8 college athletes to double their endurance.
In 2007, the magazine published another research report. High-intensity interval training (such as speed sprint) greatly improved the exerciser's ability to consume calories. In this Canadian report, eight female students lasted two weeks of intermittent training. The results showed that they consumed 36% more calories per hour than regular exercise. In addition to consuming more calories, the researchers also found that exercisers increased their Oxygenation efficiency by 13%. Oxygenation efficiency: The efficiency of dissolved oxygen and oxygen during exercise. 】
How to choose speed and slope exercise
Selecting a speed workout or a slope workout depends on your workout purpose. A person with a problem with his or her joint may be able to increase the intensity of the exercise through a graded exercise, which also avoids sports injuries caused by high-speed running. Advanced runners preparing for a marathon or cross-country race can use slope training to simulate outdoor terrain and improve their performance. Speed ​​training is more suitable for high-level runners to improve running speed. For professional athletes, speed training allows the body to adapt faster to fast running, reducing the risk of shin injuries and extreme muscle aches. Exchanging speeds and slopes during workouts will improve your workouts faster and complete your workout goals. Regardless of the type of exercise you choose, be sure to do enough warm-ups, relax and stretch after your workout, and wear appropriate shoes and clothing.
Precautions
Even if you aren't feeling exhausted, high-speed sprinting exercise can't be used every day. It can put tremendous pressure on muscle tissue. Every time the speed exercise must be 24-48 hours apart, some strength training can be done as an adjustment. Runners with heart problems should not attempt to exercise at speeds that exceed 80-90% of the maximum heart rate (MHR). Walking down a treadmill for proper cross-training during long-distance running can help avoid sports injuries.
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